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It is an unavoidable appointment that leaves us lazy and a little listless but we can reduce or avoid some of its effects with these tips against spring asthenia.

The alergies, light changes and physiological disturbances cause the body to experience generalized fatigue. More than one 65 % of Spaniards will suffer spring asthenia this year. These are some of the most common symptoms: daytime sleepiness, demotivation, sadness, concentration difficulty, Headaches, decreased libido, lack of appetite, general irritability and tiredness.

 consejos contra la astenia primaveral

Spring has already arrived and with it the dreaded spring asthenia, at this time of year the feeling of being fed up is usually noticed, lack of energy or apathy, it usually happens year after year, but this is expected to be worse as it joins the pandemic. That is why we offer you these tips against spring asthenia to fight against it.

How do we reduce the havoc?

With the arrival of spring, the body has to adapt to certain changes in temperature and luminosity and this causes a hormonal change that affects the mood.This change can affect for two to three weeks, but after, increased serotonin and decreased melatonin, caused by increased brightness, improves mood and increases energy and motivation. The body has to adapt to new conditions little by little, por eso, the experts ofNutritienda.com, the leading online company in health and beauty products,  give some guidelines to cope in the best possible way:

1. Do sport: It is one of the best natural antidepressants, activates our body and makes one feel better. Supports the release of endorphins that increases mood. Any exercise is good, and more now that the good weather begins, you can go for a run, ride a bike or walk to feel better.

2. Regulate sleep and anticipate the time change: The second of the tips against spring asthenia is that you have to establish a rest routine and adapt to the change of time little by little. It is convenient to sleep an average of seven or eight hours so that the body rests and one gets up in a good mood.

 consejos contra la astenia primaveral

3. Hydrate: You have to drink a minimum of a liter and a half a day so that our body is hydrated. It can be combined with juices and infusions, although always giving priority to water.

4. Practice yoga: A good way to relax and adapt to the change of season is by practicing yoga, as it improves the connection between body and mind and makes one relax, improves sleep cycle, eliminates muscle aches and controls anxiety.

 consejos contra la astenia primaveral

5. Outdoor activities: Now that the good weather is coming you have to take advantage andGo outdoors, take walks, be in the sunsince it is the best source of vitality. This is not just one of the tips against spring asthenia, It is also a great idea of ​​leisure and disconnection!

6. Limit caffeine: Caffeine is a natural alkaloid found in different edible plant parts such as tea leaves., cocoa and coffee beans.It is a substance that is consumed mainly through drinks such as coffee, tea and energy drinks. Caffeine blocks the places where adenosine binds, making you feel tired, sedation and acts in the opposite way by stimulating the nervous system, but if it is not consumed in moderation it has harmful effects, so it is better to limit it as it can alter the nervous system and interfere with sleep.

7. Take care of the diet: You always have to take care of your diet, But another of the tips against spring asthenia is that at this time you take even more care, since tiredness and lack of motivation make the body ask us for foods rich in sugar and fat and we must try to avoid them. Para ello, you have to increase your intake of vegetables and fruits to get more vitamins and minerals. A varied diet, balanced and healthy together with a healthy and active lifestyle will make us feel more energetic. Además, it is important to prevent deficiency of any nutrient. The best foods, according to the nutritional experts at Nutritienda.com, to combat fatigue caused by spring asthenia are:

assorted vegetables
  • Plantain – It is the energetic fruit par excellence, it is rich in potassium, folic acid, vitamin B6 that helps maintain the normal functioning of the nervous system, helps normal energy metabolism and reduces tiredness and fatigue. Además, has a high satiating power as it contains a lot of fiber, and it is good for not gaining weight.
  • Dark chocolate – Cocoa is a pleasure for the palate and for health, can be taken in seed form, powder or pure chocolate. Contains antioxidants, (like flavonoids), vitamins and minerals very beneficial for health. But keep in mind that it is important to know how to choose the variety of chocolate since you can lose up to a 90% flavonoid content according to the stage and manufacturing process. Also contains tryptophan, an essential amino acid of great importance precursor of serotonin and melatonin and theobromine responsible for some beneficial effects of cocoa. But do not forget that cocoa derivatives, Like chocolate, they must be consumed in moderation and with the highest concentration of pure cocoa possible.
  • Eggs – Eggs are one of the most recommended foods to start the day as they provide the necessary nutrients to cope with all activities thanks to the presence of proteins. They are a source of vitamins such as A, D, E and K, and contain folic acid. They are rich in minerals, sodium and potassium that contribute to the normal function of the nervous system and muscles, in addition to maintaining normal blood pressure.
  • Almonds – It is one of the most energetic foods there is, contain unsaturated fatty acids that help maintain normal cholesterol levels, phosphorus that supports normal energy metabolism, minerals such as potassium that help the normal functioning of the nervous system, The calcium, necessary for the maintenance of bones in normal conditions and magnesium that helps fight fatigue and tiredness and, by last, vitamin E that contributes to the protection of cells against oxidative damage.
  • Honey – The composition of honey varies greatly depending on the area or climate where it has been collected., however it is usually rich in carbohydrates (glucose and fructose), so its consumption provides energy to our body. It also contains a moderate amount of zinc, that contributes to the normal functioning of the immune system; and is rich in various enzymes, amino acids, organic acids, aromatic substances, etc.
  • Blue Fish – Blue fish like salmon, Are they a source of Omega fatty acids? 3. Consumption of 250 mg of DHA and EPA, in combination of a balanced diet and a healthy lifestyle, helps maintain normal brain and heart function, so it is recommended to include 3-4 fish servings per week (alternating between blue and white fish). Talking about fish like salmon, We can also say that it is a source of proteins and minerals as important as phosphorus. They also include an important contribution of vitamins B6 and B12 and niacin that help reduce the feeling of tiredness and fatigue.. We cannot fail to mention vitamin D as it helps maintain bones and muscles in normal conditions..
  • Tomato – The tomato stands out for its high content of vitamin A, basically in the form of carotenoids provitamin A and vitamin C. A serving of tomato covers the 61 % of the recommended intakes of this vitamin, which contributes to the normal functioning of the immune system and the protection of cells against oxidative damage.

«Any change in temperature and luminosity affects our mood, but we must bear in mind that this process is fast and in a few days our body will have adapted and we will enjoy that increase in luminosity and good weather, that makes us see life in another color. But for the process to be bearable, from Nutritienda.com we encourage you to follow these guidelines to cope in the best possible way », explains Noelia Suarez, communication director of Nutritienda.com.

Foto de portadaDaiga Ellaby onUnsplash